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Q's PPL for gym

by Q L.

Program Description

Practise olympic lifts but mostly hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Olympic Weightlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2024 06:21
  • Last Edited
    Jun 18, 2025 08:59

Summary

Transform your physique with Q's PPL for Gym, a dynamic 6-week program designed for serious lifters. Committing just 4 days a week, you'll engage in a balanced blend of push, pull, and leg workouts that emphasize strength and hypertrophy. Each session is meticulously crafted with a variety of exercises, including Romanian Deadlifts and Pull-Ups, ensuring you target all major muscle groups effectively. Get ready to build muscle, increase strength, and elevate your fitness game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt squat RDL
2
8-10 reps
RPE 7
2
Back Extension
2
8-10 reps
RPE 7
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 7
5
Flexion Row
2
10-12 reps
RPE 7
6
Face Pull
3
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt squat RDL
3
8-10 reps
RPE 7.5
2
Back Extension
3
8-10 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Flexion Row
3
10-12 reps
RPE 8
6
Face Pull
4
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 8
2
Back Extension
4
8-10 reps
RPE 8
3
Pull-Up (Assisted)
4
8-10 reps
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Flexion Row
4
10-12 reps
RPE 8
6
Face Pull
5
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8.5
2
Back Extension
4
8-10 reps
RPE 8.5
3
Pull-Up (Assisted)
4
6-8 reps
RPE 8.5
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8.5
5
Flexion Row
4
8-10 reps
RPE 8
6
Face Pull
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 9
2
Back Extension
4
8-10 reps
RPE 9
3
Pull-Up (Assisted)
4
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Flexion Row
4
8-10 reps
RPE 9
6
Face Pull
5
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
1
5-8 reps
55-8 reps
RPE 9
RPE 9
2
Back Extension
4
8-10 reps
RPE 9
3
Pull-Up (Assisted)
4
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 9
5
Flexion Row
4
8-10 reps
RPE 9
6
Face Pull
5
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Landmine Press
2
10-12 reps
RPE 8
4
Lu Raise
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
6
Reaching Situp
3
10-12 reps
RPE 7
7
Pec Fly (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Landmine Press
3
10-12 reps
RPE 8
4
Lu Raise
4
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 7
6
Reaching Situp
4
10-12 reps
RPE 7
7
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Landmine Press
4
10-12 reps
RPE 8
4
Lu Raise
5
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Reaching Situp
4
10-12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
3
Landmine Press
4
10-12 reps
RPE 8
4
Lu Raise
5
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Reaching Situp
4
10-12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Landmine Press
4
10-12 reps
RPE 8.5
4
Lu Raise
5
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-10 reps
RPE 8.5
6
Reaching Situp
4
10-12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Landmine Press
4
10-12 reps
RPE 8.5
4
Lu Raise
5
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-10 reps
RPE 8.5
6
Reaching Situp
4
10-12 reps
RPE 7
7
Chest Fly (Dumbbell)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-10 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 7
3
Nordic Curl
3
10-12 reps
RPE 7
4
Leg Press
3
8-10 reps
RPE 7
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7
6
V-Up
2
10-12 reps
RPE 7
7
Belt Squat
2
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 7.5
3
Nordic Curl
4
10-12 reps
RPE 7.5
4
Leg Press
4
8-10 reps
RPE 7.5
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
V-Up
3
10-12 reps
RPE 7.5
7
Belt Squat
3
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
8-10 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8
3
Nordic Curl
4
10-12 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
6
V-Up
4
10-12 reps
RPE 8
7
Belt Squat
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
8-10 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 8.5
3
Nordic Curl
4
10-12 reps
RPE 8.5
4
Leg Press
4
8-10 reps
RPE 8.5
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8.5
6
V-Up
5
10-12 reps
RPE 8
7
Belt Squat
4
8-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 9
3
Nordic Curl
4
10-12 reps
RPE 9
4
Leg Press
4
8-10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
6
V-Up
5
10-12 reps
RPE 8
7
Belt Squat
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
8-10 reps
RPE 9
3
Nordic Curl
4
10-12 reps
RPE 9
4
Leg Press
4
8-10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
6
V-Up
5
10-12 reps
RPE 8
7
Belt Squat
4
5-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch And Overhead Squat
3
3 reps
RPE 6.5
2
Snatch (Barbell)
4
3 reps
RPE 7
3
Squat (Barbell)
3
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
RPE 7
2
Front Squat (Barbell)
3
3 reps
RPE 8
3
Snatch Pull
4
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch And Overhead Squat
3
3 reps
RPE 6.5
2
Snatch (Barbell)
4
3 reps
RPE 7
3
Squat (Barbell)
3
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
RPE 7
2
Front Squat (Barbell)
3
3 reps
RPE 8
3
Snatch Pull
4
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch And Overhead Squat
3
3 reps
RPE 6.5
2
Snatch (Barbell)
4
3 reps
RPE 7
3
Squat (Barbell)
3
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
RPE 7
2
Front Squat (Barbell)
3
3 reps
RPE 8
3
Snatch Pull
4
3 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Belt squat RDL
2 Sets
8-10 Reps
@7
2
Back Extension
2 Sets
8-10 Reps
@7
3
Pull-Up (Assisted)
2 Sets
8-10 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@7
5
Flexion Row
2 Sets
10-12 Reps
@7
6
Face Pull
3 Sets
12-15 Reps
@7
7
Cable Crunch
2 Sets
12-15 Reps
@7
Day 4
1
Muscle Snatch And Overhead Squat
3 Sets
3 Reps
@6.5
2
Snatch (Barbell)
4 Sets
3 Reps
@7
3
Squat (Barbell)
3 Sets
3 Reps
@7
Day 2
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
3
Landmine Press
2 Sets
10-12 Reps
@8
4
Lu Raise
3 Sets
10-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
6
Reaching Situp
3 Sets
10-12 Reps
@7
7
Pec Fly (Dumbbell)
2 Sets
10-12 Reps
@7
Day 3
1
Good Morning
2 Sets
8-10 Reps
@7
2
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
@7
3
Nordic Curl
3 Sets
10-12 Reps
@7
4
Leg Press
3 Sets
8-10 Reps
@7
5
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@7
6
V-Up
2 Sets
10-12 Reps
@7
7
Belt Squat
2 Sets
8-10 Reps
@7.5